09/05/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/05/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150

5 bowler squats each leg

5 push-ups

5 russian baby makers

3 rounds

5- 1 1/4 front squats X 2

Weightlifting

Front Squat (5 X 2)

Work to a heavy

Metcon

Metcon (Time)

35 calories on the rower

35 ring rows

35 ring dips

4 power cleans #155/110

3 hang power cleans #155/110

2 shoulder to overhead #155/110

35 ring dips

35 ring rows

35 calories on the rower
RX+

Strict ring dips

Cleans and SOH #185/130

Accessory Work

Tuck Ups (1 X 30, 1 X 20, 1 X 10)

Rest 40 seconds between sets